The Total Package: A Full Body Strength & Hypertrophy Workout

The Total Package: A Full Body Strength & Hypertrophy Workout
Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this full body workout split that helps you train for both!

Workout Summary

Build Muscle
Full Body
Intermediate
8 weeks
3
75-90 minutes
Barbell, Bodyweight, Cables, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

As Shakespeare so beautifully put it, “to be or not to be, that is the question”.

However, for lifters it looks more like this:

“To train for strength or to train for hypertrophy, that is the question.”

It’s a delihemma we all face too often.

But, who’s to say we can’t have it all?

When I recently took a second to dissect my workout, I decided going forward I’ll always have a split that has it all and by sharing it, you’ll have it too.

The next time you decide you want to build up your strength, without sacrificing your striations, return to this workout.

It’s the total package.

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Breaking Down The Total Package

The total package workout is a simple concept, really.

You want gains.

You’re told to get muscle gains, you have to train in an 8-12 rep range for muscle hypertrophy.

Related: Fast Mass Program - The 4 Day Superset Split Workout

But you’re also told you need to be functional. You need to be strong. And to accomplish this you have to train in the 1-5 rep range to increase your central nervous systems capabilities to elicit force output, aka strength gains.

Seems like a lot of confusing and conflicting circumstance. However, you can accomplish both.

How? I’m glad you asked.

The Frequency of the Total Package

We’re going to start off by switching from your traditional bodybuilding or strength split to full body workouts three days a week. Now, I know what you’re thinking, “But, Josh! Full body workouts are so… are so… beginner level!”

Stop right there my friend. Sure, a lot of coaches and personal trainers put their clients through an initial full body program to ensure they fix any muscular imbalances a client may have, but there are so many benefits to full body workouts that we can all benefit from.

Instead of hitting the gym 5 times a week, we narrow it down to just 3 days. You’ll be thanking me when you start seeing gains in your social life to go along with the gains you’ll earn through this workout.

Dymatize Female Athlete Performing a Lunge

Plus, those three days are packed with two huge components (I’ll get to them shortly) that will leave you jacked! Not only that, the more often you can stimulate the muscle (especially true for natty lifters), recover fully, and repeat that muscle protein synthesis, the more gains you’re going to see!

So, now that you’re sold on working out 3 days a week, let’s move on to the two major components that make this program the total package.

The Strength Component

Each day begins with a 5x5 rep scheme of one of the big three lifts (squat, bench, and deadlift). The 5x5 rep scheme is used in a lot of programs and is seen as one of the key foundations of a strength based workout.

We’re going to split up each day to be paired with it’s own big lift. On Mondays, you’re going to come in and hit some squats.

I’m a big fan of squatting on Mondays; usually you tend to be the strongest you’ll be coming off dual rest days from the weekend and you tend to be more energized due to the extra calorie consumption most of us are guilty of on the weekends. Also, the squat racks tend to be free as everyone else is participating in international chest day.

Wednesday is your bench press day. Nothing like getting your #pumpday swole from some heavy bench pressing. It also will give you some extra time to allow your legs to recover from squats before we hit deadlifts on Friday.

The strength portion of the Total Package Workout ends with deadlifts on Friday. Deadlifts, for most, are a lifter’s strongest lift. So, by doing them on Friday you can burn some extra calories before going into the weekend.

The Hypertrophy Component

While we split up the big three lifts, we also hit each muscle group with just the right amount of volume to elicit a hypertrophic response.

This is where the full body component comes in and also where you’re going to see most of your physical gains. You’ll be doing a 4x10 rep scheme for all of the large muscle groups, with a 3x10 rep scheme hitting the smaller groups.

It’s certainly no easy task. You’re going to be dog-tired from performing the strength component of this workout. So, make sure you go lighter on the weight, focus on the range of motion while you’re lifting, and really try to create a pump in each muscle group.

M&S Athlete Performing Bent Over Rows

Rest Days

Some people still think there shouldn’t be such a thing as a rest day. I kind of sit on both sides of that fence. I don’t like to lift weights every day, but I like to keep my body in motion.

On your rest days for this program, you’re going to refrain from touching the weights (you’re probably going to be too sore to want to anyway). Instead, go for a very light jog and/or walk. Keep the pace slow and really try to benefit from the active recovery.

Shoot for about 30-45 minutes of low intensity cardio on your off days and also be sure to hit the foam roller afterwards to further promote your recovery.

FAQs

How long should I take for rest periods in between sets?

You’ll want to be sure to take 2-3 minutes of rest in between your 5x5 sets. For the rest of the hypertrophy workout, try to limit rest to 45-60 seconds. At the end of the day, if you need to take a longer rest, it’s better safe than sorry.

How should I progress the weight used for these workouts?

You can do this a number of ways and it really depends on your level of fitness. Personally, I like to add 5lbs for each set on the strength component. Each week, I’ll begin my working sets with the second lightest set from the previous week.

However, you can do sets where the weight remains the same throughout and try to increase by 5lbs each week too. This is how I prefer to progress with the hypertrophy sets of this workout.

M&S Female Athlete Performing Pulldowns

Can I substitute (body part specific lift) with (lift in program)?

Absolutely! I wouldn’t swap out any of the main lifts unless you have a legitimate reason to do so, but for the hypertrophy lifts, you can swap out whichever exercise for an exercise targeting the same body part that you want to. You know your body’s weaknesses better than I do, so by all means swap away.

One thing that I’d like to note, no two lifts are the same day to day. If you decide to make alterations, try to make each exercises that you are doing on each day different, and consistently do them week in and week out so you can track improvements.

Related: Muscle & Strength Full Body Workout Routine

Can I add in additional lifts?

I wouldn’t recommend it. This program is pretty serious as is and you’re going to want to limit taking the rep count any higher. If you want to do a lift bad enough, sub it in for one and do it. Your gains will thank you in the long run.

Can I do HIIT Cardio/additional cardio than what is recommended on rest days?

Again, I wouldn’t recommend it. But if you feel like you can and still recover efficiently enough to where it won’t affect your performance doing these lifts, give it a go!

Is this program good for someone looking to lose fat/build muscle?

This program is perfect for both of those scenarios. You’re ability to lose fat and build muscle is going to be highly dependent on what you do outside of the gym. You’ve got to make sure your diet is aligned with your goals, you're getting enough sleep each night, and you're doing everything possible to allow your muscles to recover.

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The Total Package Workout

Day 1
Exercise Sets Reps
1. Squat 5 5
2. Dumbbell Bench 4 10
3. Dumbbell Row 4 10
4. Seated Dumbbell Press 4 10
5. Lunge 4 10
6. Dumbbell Curl 3 10
7. Standing Barbell Tricep Extension 3 10
8. Calf Raise 3 12
9. Plank 5 20 secs
Day 2
Exercise Sets Reps
1. Bench Press 5 5
2. Machine Pec Deck 3 12
3. Leg Extension 4 10
4. Leg Curl 4 10
5. Pullup 4 10
6. Seated Lateral Raise 4 10
7. Dumbbell Hammer Curls 3 10
8. Rope Extension 3 10
9. Plank 5 20 secs
Day 3
Exercise Sets Reps
1. Deadlift 5 5
2. Incline Dumbbell Press 4 10
3. Lateral Raise 4 10
4. Pulldown 4 10
5. Leg Press 4 10
6. EZ Bar Curl 3 10
7. Skullcrushers 3 10
8. Dumbbell Shrugs 3 12
9. Plank 5 20 secs
Conclusion

The Total Package Workout is the perfect workout if you’re looking to get the most out of your workouts without spending every day in the gym.

It targets both strength and hypertrophy by utilizing a 5x5 rep scheme followed by a full body routine three days a week. It also allows you to work on your cardiovascular health during your low intensity recovery days.

While I certainly didn’t come up with these principles, I like putting them together. Strength, size, and health, what more could you ask for?

If you have any questions, please feel free to leave a comment below!

153 Comments+ Post Comment

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Posted Sun, 02/04/2018 - 09:27
RC

I like this routine I tweaked it a little to conform to me but overall it's great.

JoshEngland's picture
Posted Mon, 02/05/2018 - 10:03
JoshEngland

Hi RC,

Awesome! Thanks for sharing!

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Posted Fri, 01/26/2018 - 18:09
Nicolas Paliaga

Really nice and complete program, just one question: why so many isolation exercises and in general 9 exercises each workout? Normally full body programs have 6 exercises (4 compounds and 2 isolations) to prevent lack of energy and too long workouts...

JoshEngland's picture
Posted Mon, 01/29/2018 - 09:21
JoshEngland

Hi Nicholas,

Mentioned this in a previous comment recently - I wrote this program nearly 2 years ago when I was in arguably the best shape of my life to push myself for a mesocycle.

I don't train with nearly the same amount of volume for most phases of my own training. Feel free to alter the volume to better fit your individual needs.

Hope this helps!

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Posted Fri, 01/26/2018 - 10:24
Hamed

hi josh
i can not do the pullup exercise.
can i substitute it with another exercise ?
and what will this exercise be ?

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Posted Fri, 01/26/2018 - 15:49
JoshEngland
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Posted Thu, 01/25/2018 - 05:30
Dimitris Grigorakis

Hi Josh,
I was wandering, if it would be ok to perform this workout on a 2 days per week basis, because of doing HIIT cardio another 2days per week?
Thanks!

JoshEngland's picture
Posted Thu, 01/25/2018 - 08:47
JoshEngland

Hi Dimitris,

Absolutely! You can do that and it would be a fine way to adapt this program to meet your individual needs.

Hope this helps!

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Posted Wed, 01/24/2018 - 11:31
Mohammad Hamdeh

Dear coach, im mohammad from jordan i need your advice please ,
I trained bodybuilding for 9 month ago , but i get sick for 1 month , so now I would like to get back to the gym
How to start training?
Can i start with this program?

Best regards
Mohammad

JoshEngland's picture
Posted Wed, 01/24/2018 - 16:26
JoshEngland

Hi Mohammad,

This program is for folks who already have a decent amount of experience (1-3 years of nonstop training) in the gym.

For a beginner routine, start here: https://www.muscleandstrength.com/workouts/beginner

Hope this helps!

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Posted Mon, 01/22/2018 - 22:36
Greg W.

Would it be beneficial to superset the hypertropy sets? Thanks and I hope to see more 3 day workout routines!

JoshEngland's picture
Posted Tue, 01/23/2018 - 08:51
JoshEngland

Hi Greg,

Glad you like it! Thanks for the kind words!

Sure, you can superset the hypertrophy sets, especially if you're short on time. However, if your goal is to maximize muscle growth, I wouldn't recommend it. Even if the two body parts are antagonists, you'll still require energy to perform the superset. Might be better to take the full rest period and focus on lifting as maximally as possible for the prescribed number of reps.

Hope this helps!

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Posted Wed, 01/17/2018 - 15:28
Johan

Hi josh
I was wondering if you could possibly perform this weekly schedule more then 8 weeks? Or if not, please explain why you limited the workouts to just 8 weeks?
Thanks

JoshEngland's picture
Posted Wed, 01/17/2018 - 16:16
JoshEngland

Hi Johan,

You can continue to perform the workout for however long you are still seeing results and enjoying it. If you like it and are still making progress, no need to switch it up after 8 weeks. :)

Best of luck and thanks for reading!

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Posted Mon, 01/15/2018 - 05:23
Adam

Hi Josh

I have been working out 5 days a week for a long time, hitting individual muscle groups.
Do you think I would be ok going into your The Total Package: A Full Body Strength & Hypertrophy Workout to try and add mass?
I know only time will tell but I was just looking for some initial re-assurance and advice because of going from 5 days a week to 3.

Thanks

JoshEngland's picture
Posted Mon, 01/15/2018 - 08:37
JoshEngland

Hi Adam,

Absolutely! If those 5 days have been single body part days, you'll likely experience some solid muscle growth from the added frequency in which you hit each muscle, especially if you're a natty lifter.

Best of luck and let me know how you like the program!

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Posted Fri, 01/12/2018 - 01:14
dom

Hi Josh,

What diet plan, meals, split would you recommend, or do you have a sheet with planned meals?

Thank you
dom

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Posted Fri, 01/12/2018 - 08:49
JoshEngland

Hi Dom,

Diet is very individualized due to peoples calorie needs, macro needs, diet preferences, and accessibility to foods.

I'd recommend starting here: https://www.muscleandstrength.com/tools/bmr-calculator

If your goal is to build muscle add 250 calories. If it is to lose fat, subtract 250 calories.

Then aim to eat that many calories each day from whole food sources: lean protein, whole grains, healthy fats, fruits, and vegetables. Eat as many meals each day that helps to keep your individual energy levels high and satiated during the course of the day.

Hope this helps!

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Posted Mon, 01/08/2018 - 00:41
Scott

Hi Josh,
I am very interested in the full body workout your plan offers as an overall conditioning and fat burning tool to help me better in my short of Motocross. I think that the 4 sets in the hypertrophy part of the program may be a bit much when it comes to still having energy to ride/practice at least once a week.... Do you think if I was to change this portion of the program to 3 X 10-12 sets would better help me obtain the results I am after which is strength/muscle endurance/fat burning... I am not looking to gain extra weight from muscle but want to build strength

Regards
Scott

JoshEngland's picture
Posted Mon, 01/08/2018 - 10:04
JoshEngland

Hi Scott,

Yes, if the volume is too high for your individual needs, you can certainly lower it. Admittedly, I wrote this program for myself over 2 years ago when I was in probably the best shape of my life - I still found it challenging then. I personally train with a lot less volume now and still see great results.

With any workout template you find on the internet, you'll want to alter it to better fit your individual needs.

Hope this helps and best of luck!

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Posted Tue, 01/02/2018 - 23:22
stef

Hey Josh,
Would this workout plan help me reach my goal of 15% body and lower?
I've been working for about year or so and haven't seen any change if any.
I'm currently in the 20% body fat range and would love to advice.

Thanks.

JoshEngland's picture
Posted Wed, 01/03/2018 - 08:43
JoshEngland

Hi Stef,

If you've been working out consistently and haven't noticed a change in your body fat it might be worth considering other factors outside of the gym.

Are you in a calorie deficit?

Are you sleeping enough each night?

Are you stressed out?

These will ultimately play a far greater role in fat loss than your workouts will.

Hope this helps!

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Posted Sun, 01/14/2018 - 23:25
stef

Hi Josh,
thanks for replying to my previous comment. You've helped me a lot.

Do you think doing incline and flat bench dumbbell press on the same day is a good idea or should i just do them separately on their own given day?

i'm currently doing ...
15 reps at 35lb
12 reps at 34lb
10 reps at 45lb twice

JoshEngland's picture
Posted Mon, 01/15/2018 - 08:40
JoshEngland

Hi Stef,

You can certainly perform both exercise on one day. That shouldn't be an issue.

For optimal muscle growth, I would recommend you train the muscle at least twice a week with less volume than you would if training once per week. (Workout Volume, Intensity, and Frequency all have inverse relationships. When you move up in one, you have to consider moving down in the others).

Hope this helps!

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Posted Fri, 12/08/2017 - 07:49
Jun An

Hi Josh,
Is this suitable for hard gainer as I'm looking to gain size and muscle mass and currently I'm bulking. I just started your program,may i know is it suitable to do it 3 days straight for example Friday is Day 2 workout Saturday is Day 3 workout and lastly Sunday Day 1 work out.Would it affect the muscle growth?I have 8 hrs of rest a day and have a good diet plan.

Any other suggestion that can substitute pull up as I can't do it for now.

Do you have any tips for bench press as I'm always stuck at 22 lbs per side of the barbell.I really hope this program can help.
Thanks in advance!

JoshEngland's picture
Posted Fri, 12/08/2017 - 08:50
JoshEngland

Hi Jun An,

This program is meant to be performed 3 days a week with at least a full day of recovery in between workouts.

If you cannot perform pull ups, try just performing the negative portion of the rep. Check this out:

https://www.muscleandstrength.com/exercises/eccentric-only-pull-up

For tips on improving your bench press, you might find this article helpful:

https://www.muscleandstrength.com/exercises/3-exercises-to-improve-your-...

Hope this helps!

JoshEngland's picture
Posted Mon, 12/11/2017 - 08:56
JoshEngland

Hi Jun,

Yes, I wouldn't recommend you performing this workout (or any full body routine) 3 days consecutively. If you're looking to workout more frequently, there are better ways to break down your split to promote full recovery in between workouts.

Hope this helps!

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Posted Fri, 12/08/2017 - 10:05
Jun An

Thanks alot!I will take a look.Just to check if I work constructively 3 days will I overtrain or will there be any side effects?

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Posted Thu, 11/23/2017 - 12:34
JC

I am almost finished with the workout plan. What would you suggest should be next workout program for hypertrophy,. This program was awesome definitely gained size and strength

JoshEngland's picture
Posted Mon, 11/27/2017 - 10:04
JoshEngland

Hi JC,

Thanks man! I'm glad you enjoyed the program and saw great results.

To answer your question on what's next, it really depends on your goals and how frequently you're looking to workout. If you're still seeing results from this program, you don't necessarily have to switch things up.

If you want to move on to something else, I'd recommend a 4 day upper/lower program. I've provided one of my favs from the site below:

https://www.muscleandstrength.com/workouts/phul-workout

Hope this helps!

JoshEngland's picture
Posted Mon, 12/04/2017 - 08:42
JoshEngland

Hi JC,

It depends. It depends on how much volume you use, the weight you use, and how well you recover in between workouts.

At the end of the day, and depending on a number of unknown variables in your question, there likely wont be that much of a difference between training your chest twice a week and three times a week.

Hope this helps!

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Posted Fri, 12/01/2017 - 17:39
JC

Ok looks great. But I should I stick with the three full body workouts since I will get more of a chest workout three times a week instead of two times a week?

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Posted Sun, 11/05/2017 - 15:30
Frank

Can this workout be done in a circuit format?

JoshEngland's picture
Posted Mon, 11/06/2017 - 08:56
JoshEngland

Hi Frank,

It can. However, I wouldn't recommend it unless your goal is fat loss. And even then, I'd probably cut out the heavy 5x5 and then circuit the remaining of the workout.

This workout was intended to be a muscle building workout. So to move the most weight, with good form and range of motion, for the prescribed amount of reps, it would be wise to rest for 45-60 seconds in between lifts and not circuit or superset them.

Hope this helps!

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Posted Fri, 11/03/2017 - 06:41
Tommy B.

Why lateral raises twice? I know one is seated, but two of the three shoulder movements are side laterals.

JoshEngland's picture
Posted Fri, 11/03/2017 - 09:15
JoshEngland

Hi Tommy,

I'm a fan of lateral raises :)

This program is simply a template and one I enjoyed for myself a few years back. You're more than welcome to substitute one of the lateral raises with your preferred shoulder movement. Something which targets the rear delt would be a solid add here.

Hope this helps and hope you enjoy the workout!

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Posted Thu, 10/26/2017 - 05:45
Aji

Hi, Josh..
I want to ask you something.. Is this workout plan good for bulking? And, i dont really like lunge exercise.. Can i change the lunge with another execrcise? Thanks, Josh!

JoshEngland's picture
Posted Mon, 10/30/2017 - 09:45
JoshEngland

Hi Aji,

Sure, you can use this workout as a bulking plan. Just make sure to increase you calorie intake to more than you burn.

You can change the lunge exercise to another leg exercise if you like.

Hope this helps!

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Posted Thu, 10/19/2017 - 07:10
Sergio

Hi Josh,
I am about to get back to the gym and want to do the strength and hypertrophy program that you've mentioned. My only issues are that at the moment I would probably be able to do it like once a week due to shift work patterns and child care. What would be the best full body workout to do for such a limited time?
Hopefully maybe next year the frequency might become 2-3 a week. When I can't be in the gym, I'll just do it with resistance bands for the remaining days per week.

Cheers mate.

Sergio

JoshEngland's picture
Posted Thu, 10/19/2017 - 09:16
JoshEngland

Hi Sergio,

I'd recommend investing into a pair of dumbbells and looking into a workout program you can do at home. This will save you some time going to and from the gym and likely allow you to get more workouts in during the course of the week. Check these out:

https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-ful...

https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

Hope this helps!

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Posted Sat, 10/14/2017 - 23:41
JC

I am looking forward to this workout. I am looking for the aesthetic look. If I'm at 25% body fat how many calories should I take in to loss fat and gain muscle with six pack abs

JoshEngland's picture
Posted Mon, 10/16/2017 - 09:57
JoshEngland

Hi JC,

Find out your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

For fat loss subtract ~250-500 calories from the number that calculator give you.

Hope this helps and best of luck with the program!

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Posted Fri, 12/15/2017 - 11:41
Carrie

So if I am primarily looking for muscle gains should I keep use exactly what the calculator above states? Furthermore what macro breakdown would you recommend for your program?

JoshEngland's picture
Posted Fri, 12/15/2017 - 12:17
JoshEngland

Hi Carrie,

I'd actually aim to eat what the calculator states plus 250-500 calories to gain muscle size.

For determining your macros, everyone is going to be a bit different. I like to go with about 55% carbs, 20-25% protein and 20-25% fat.

With that said, check out our muscle building guide below. It will help you get going in the right direction to figuring out your muscle building diet.

https://www.muscleandstrength.com/expert-guides/muscle-building

Hope this helps!

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Posted Wed, 10/04/2017 - 00:22
Stephen

Hi Josh,
When counting repetitions for the lunges, is it 10 in total ( 5 per side) or 10 for each side?
Thanks,

JoshEngland's picture
Posted Wed, 10/04/2017 - 08:31
JoshEngland

Hi Stephen,

It should be 10 per side for lunges (20 reps total).

Hope this helps!

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Posted Sat, 09/23/2017 - 09:14
MM

Hi Josh,

I'm an avid gym goer, who is navigating the 3 day a week full body plan. There is a lot of information out there for 3-day splits/full body routines. Would this be a good 3-day plan for a woman looking to gain strength, and tone-up, with maybe some minor exchanges on some exercises?

JoshEngland's picture
Posted Tue, 09/26/2017 - 11:31
JoshEngland

Hi MM!

Absolutely! This program paired with an appropriate diet for your goals, and plenty of sleep each night can help with your goal.

The program is a template. You're more than welcome to substitute exercises or alter the volume based on the equipment you have available to you and your own capabilities.

Hope this helps!

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Posted Tue, 09/05/2017 - 10:06
Enrique Muñoz

Hi Josh:

I'm starting with Bikram Yoga on tuesdays and thursdays, is that compatible with this workout? I hope so

JoshEngland's picture
Posted Tue, 09/05/2017 - 10:32
JoshEngland

Hi Enrique,

Absolutely! Yoga is an excellent recovery tool for your rest days.